World Kidney Day: 6 Top Tips for Happy Kidneys
This World Kidney Day, we’re raising awareness about the importance of kidney health with some top tips to keep them happy and healthy.
Your kidneys are vital organs located beneath your rib cage on either side of your spine. They perform essential functions, including filtering waste products, excess water, and impurities from your blood, which are then expelled through urine. Additionally, they regulate your body’s pH, salt, and potassium levels, produce hormones that control blood pressure and red blood cell production, and activate vitamin D to help absorb calcium for bone health.
Maintaining kidney health is crucial for overall well-being. An active lifestyle and a nutritious diet can help prevent kidney problems. However, certain factors, such as diabetes, high blood pressure, and a family history of kidney disease, can increase your risk of developing kidney disease or damage.
1. Exercise regularly
Regular exercise isn’t just good for fitness—it’s essential for kidney health. Staying active helps lower the risk of chronic kidney disease by reducing blood pressure, improving heart health, and maintaining a healthy weight, all of which support kidney function. The good news? You don’t need intense workouts to see the benefits. Walking, cycling, dancing, or even yoga can all help. Aim for at least 150 minutes of moderate exercise per week and find activities you enjoy to stay motivated. Small daily changes, like taking the stairs or going for a short walk, can make a big difference to both your kidneys and your overall health.
2. Eat a balanced diet
Eating a balanced diet is essential for keeping your kidneys healthy and supporting overall well-being. A diet rich in fruits, vegetables, whole grains, and lean proteins helps regulate blood pressure, control blood sugar levels, and reduce the risk of kidney disease. Cutting back on processed foods, excess salt, and added sugars can also help prevent unnecessary strain on your kidneys. Making mindful food choices not only protects your kidney function but also boosts your energy levels and overall health.
3. Stay hydrated
Staying hydrated is essential for kidney health, as water helps your kidneys filter waste and maintain a healthy balance of fluids and electrolytes. Proper hydration can also reduce the risk of kidney stones and urinary tract infections. While individual needs vary, most people should aim for 1.5 to 2 litres of water per day, increasing intake if exercising or in hot weather. Opting for water over sugary drinks and/or excessive caffeine further supports healthy kidney function.
Drinking consistently throughout the day is a great way to promote proper hydration and happy kidneys.
4. Monitor your blood pressure
High blood pressure can harm your kidneys over time. A normal blood pressure reading is 120/80 mmHg or lower. High-normal blood pressure, also called ‘pre-hypertension’ is a blood pressure between 120/80 mmHg and 140/90 mmHg. 140/90 mmHg or higher is considered hypertension and may require medical management. If your blood pressure is high, consult your doctor, as medication might be necessary. Adopting healthy lifestyle habits—such as reducing salt intake, eating 2–3 servings of fruit and 3–5 servings of vegetables daily, and staying active—can also help lower blood pressure and protect kidney health.
5. Limit use of anti-inflammatory medication
Non-steroidal Anti-Inflammatory Drugs (NSAIDs) are a class of anti-inflammatory medication, better known in the UK as ibuprofen, naproxen, aspirin, that lower the amount of blood that flows through your kidneys. This can lead to acute kidney injury (AKI) or worsen pre-existing chronic kidney disease (CKD). To reduce the risk of kidney damage, NSAIDs should only be used:
- As directed on the product label (only if you do not have CKD; individuals with CKD should consult a healthcare professional before using NSAIDs).
- As advised by your healthcare provider.
- At the smallest effective dose.
- For the shortest time needed.
6. If you smoke, quit.
Smoking can seriously harm your kidneys in multiple ways; It increases the risk of developing kidney cancer and damages the cardiovascular––leading to poor blood flow to the kidneys––which can cause long-term kidney damage. Cardiovascular damage from smoking also increases your risk of heart attack and stroke. It can also lead to sudden spikes in blood pressure, further straining your kidney function. Since kidney disease and its complications can be life-threatening, quitting smoking is one of the most important steps you can take to protect your kidney health.
Chronic kidney disease (CKD): symptoms and signs
Even with a healthy lifestyle, some people develop chronic kidney disease (CKD)—a long-term condition where the kidneys gradually lose function. It’s often silent in the early stages, meaning many don’t realise they have it until the advanced stages when serious damage has already been done.
Symptoms and signs, when they do appear, can include:
- Fatigue and weakness
- Swelling in the legs, feet, or face
- Changes in urination (foamy, dark, or more/less frequent)
- High blood pressure
- Shortness of breath
- Nausea and loss of appetite
Because CKD can go unnoticed for years, regular blood and urine tests are key—especially if you have diabetes, high blood pressure, or a family history of kidney disease. Early detection can make all the difference.
Take control of your kidney health with Get Well Soon
Your kidneys play a vital role in keeping you healthy, and small lifestyle changes can go a long way in protecting them. By staying active, eating well, staying hydrated, managing your blood pressure, and making informed choices about medications and smoking, you can reduce your risk of kidney disease and support your overall well-being.
However, if you’re concerned about your kidney health or have risk factors like high blood pressure or diabetes, early detection is key. At Get Well Soon, we believe in putting you in control of your healthcare. Whether it’s access to expert advice, personalised treatment plans, or faster surgery, we’re here to help you take charge of your health and get the care you need—without the wait.
This World Kidney Day, prioritise your health and make the choices that keep your kidneys happy.
Don't wait on your health–take control with Get Well Soon
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